Hey what’s up. I created this new workout for me to do until July. I was going to do anonther westside but I really don’t have time or energy to do one. I’m definatly going to be doing it in the summer before Football starts up. I’m training for football. This workout is 4days but to allow alot of rest I’ll spread them out in 8 days instead of 7. Open to any suggestions and critcism. I will also include my plan my Gpp, abs, and pylos don’t know how I’ll shecdule it yet tho. Thank you
Workout 1
Bench or Incline Bench or Decline Bench 4x5
Bentover Row 3x8
Curls 3x8
Skull Crushers 3x10
Workout 2
Front Squat or Squat 4x5
SLDL or GM 3x5 or 3x10
1 Leg Squat 2x10
Wall Sits 2x1min
Workout 3
Close Grip or Incline Close Grip 3x6
Milterary Press 3x8
Plate Pinches 3xfailure
Workout 4
Power Clean 4x4
Hang Snatch 3x4
Deadlift 4x4
GHR 2xfailure
When are you doing your abs, plyos, and gpp workouts? You need more lower body assistance work. I’d find a place for pull ups and maybe rethink my ab work. If you haven’t had a real good coach I’d probably steer away from the cleans and definitely the snatch - do some deads and squats explosively for an alternative or high pulls if you have to do traditional OL movements.
For grip work vary it up - strengthen your wrists and I’ve always thought (maybe without reason) that doing pulling movements with towels translates well to the football field. I’ve had my nephew do a fair amount of work with the towel and he had one play as a middle linebacker last year that convinced me that his grip work was helping. He was being engaged in a block by a lineman as the fullback came hard through the hole. He was able to get a hand on the runner’s jersey but the back was a strong kid too. He pulled my nephew off of his feet (he was going down from the block as well) and drug him five yards on his back before he could roll over and use his right hand to wrap up the legs and get the tackle.
DAY7
Workout 4
Power Clean 4x4
Deadlift 4x4
GHR 2x5
DAY8
Nothing Complete Rest
Trying my hardest to do the running. I’ll change up the excersises and reps set in 3 weeks. Man my shecdule going be tight. School, Studying for SAT, Getting a job, Working out, Running, then stuff with the team. Hopefully the weather stays nice
WOW, this is going to kill you! And I don’t mean that in a good way. If you carry out what you have listed above (which honesty you probably won’t be able to) you will be the most conditioned, overtrained, underprepared athlete on the field. Seriously, I have seen many people try crazy prep’s like this before and it never works out. Usually injuries and burnout happy way before practice even begins. If they do make it to practice, they are so trained incorrectly that their performance ends up sucking anyways. Please reconsider and tone it down a ton. Just do what is needed, not everything you can think of. You’d be amazed at the difference in results when taking that approach instead.
Less volume, higher quality and intensity. Consider purchasing CF’s forum review. it should help a lot. His GPP vid is awesome too (too bad my dvd player can only read it 30% of the time)